Comparing Nutrients in 14 ounces Golden Delicious Apples VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Golden Delicious Apples	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.8% 226kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	54% 70g	130g per day for Men 19-50 years
Sugars	55% 40g	25% 18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	33.4% 24.2g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.42g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 17.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	110% 41.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.45% 0.52mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	425% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.2% 341g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Golden Delicious Apples versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Golden Delicious Apples vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 5.1 times more Vitamin B1, 30 times more Vitamin B2, 39 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 9 times more Vitamin B9 and 144.3 times more Vitamin E than Raw Golden Delicious Apples with skin.
• 14 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Golden Delicious Apples with skin as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Golden Delicious Apples vs Oil Roasted Almonds:

• 14 ounces of Golden Delicious Apples have 30.6 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 48.5 times more Calcium, 31.8 times more Copper, 28.3 times more Iron, 54.8 times more Magnesium, 70.3 times more Manganese, 46.6 times more Phosphorus, 7 times more Potassium, more Selenium and 76.8 times more Zinc than Raw Golden Delicious Apples with skin.
• 14 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Golden Delicious Apples have 2.2 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 10.6 times more Energy, 367.8 times more Fat, 1.3 times more Carbohydrate, 4.4 times more Fiber and 75.8 times more Protein than Raw Golden Delicious Apples with skin.
• 14 ounces of Golden Delicious Apples provide inadequate amounts of Energy and Protein